4 rounds:
A. 7 min amrap:
20/15 cal row
12 KB swings 24/16 kg
6 pull ups

B. 7 min amrap
250 m run or 20/17 cal bike
12 med ball cleans 9/6 kg
10 sit ups

3 min rest after each round. Alternate amraps for total 2 of each.

4 rounds for time:
-12 t2b
-3m hsw obstacle(4 x 10kg, 2x 20kg)
-10 c2b
-15cal ski

AMRAP 15 minute
Row 1 000 m
After that AMRAP
40 Overhead stepping lunges
50 Push ups
60 Row over burpee

5 x 8

Find 1 Rep Max Front Squat:
• 1 rep at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 98%
• 1 rep at 103%
Rest 2 minutes between each set.
This is the first test for 1RM as written in the 7/13 squat program.

Parasympathetic Breathing: 15 breaths
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

AMRAP 10 minute
Row 1 000 m
After that AMRAP
30 Box jumps
40 Mountain climb
50 Kettlebell/ Dumbbell shoulder to overhead

For time:
Row 5 000 m

AMRAP 10 minute
Row 1 000 m
After that AMRAP
20 Box step with kettlebell/ Dumbbell
30 Hang clean & jerk Kettlebell/ Dumbbell
40 Thruster Kettlebell/ Dumbbell

5:00 Cardio

3 rounds:

15 Banded Pull Apart
5-7 Ring Push Ups
10 Cossak Squat, alternating
20 Pass Trough